10 best vitamins for healthy skin
We’ve been talking to the talented team at Holland and Barrett about skin care and vitamins.
They’ve put together a fantastic blog on the best vitamins for healthy skin, and we’re sharing it with you!
Next time you’re at Willow Brook why not pay them a visit and pick up some of their must-haves on the list below…
1. Vitamin E
Vitamin E is an important fat-soluble antioxidant that has been used for more than 50 years in dermatology.14
It contributes to the protection of cells from oxidative stress, which can help protect against the effects of premature ageing and wrinkles as well as improve the appearance of blemishes and imperfections.
Vitamin E is made by plants and must be obtained through the diet. Some of the richest sources include nuts, spinach, olive oil, sunflower oils.
You can also find it in many skincare products on the market, including serums, moisturisers and body lotions. It is most popular in anti-ageing skincare, but the majority of its skin benefits come from consuming it via your diet.
2. Vitamin B7 (Biotin)
Biotin is part of the B vitamin family and performs multiple important functions in our bodies, including supporting healthy skin, hair and mucous membranes.
Signs of biotin deficiency include skin rashes, hair loss and brittle nails, which is why it is recommended for healthy skin.
You can find it in a wide range of foods including eggs, nuts and wholegrains.
3. Vitamin B3 (Niacin)
Vitamin B3 is a fat-soluble vitamin we must get through our diet. Studies have shown that niacin could potentially help improve the appearance of ageing facial skin, namely the reduction of red blotchiness and hyperpigmented spots.
Niacin not only plays a part in healthy skin, it also helps to release energy from the foods we eat.
A vitamin B3 deficiency can result in dry skin, or in very severe cases it can develop into pellagra – a condition that produces sore, ‘raw’-feeling skin similar to sunburn.
Meat, fish, eggs and milk are all good sources of this essential nutrient.
4. Vitamin B2 (Riboflavin)
Necessary for keeping the skin, eyes and nervous system healthy, riboflavin is found in dairy products like milk and eggs along with fortified breakfast cereals and rice.
5. Vitamin C
Particularly useful for skin, vitamin C contributes to normal collagen formation which supports skin structure.
Without it, our bodies simply would not be able to make enough collagen, which is key for keeping our skin’s elasticity and plumpness. If we don’t have enough vitamin C, this can lead to premature ageing of the skin, like fine lines and wrinkles.
This essential vitamin is found in a wide variety of fruit and vegetables, including oranges, strawberries, broccoli and potatoes.
You can also find it in lots of topical products like moisturisers and serums where it can help tackle blemishes and brown spots.
6. Vitamin A
A collective term for a group of fat-soluble nutrients, vitamin A is used by our bodies to reproduce and grow cells. This is particularly important for our skin as it has a high turnover of cells.
Vitamin A can be sourced from foods like oily fish, eggs and liver. If you’re not a fan of offal, include spinach, carrots and sweet potatoes in your diet instead. These are all good sources of beta-carotene which our bodies convert into vitamin A.
7. Vitamin D
Vitamin D is one of the most important vitamins for our overall health, helping to support our bones, muscles, immune system and skin.
The NHS recommends that everyone needs 10mcg of vitamin D a day, which is relatively easy to obtain if you spend time outdoors soaking up the sunshine. But on cloudy days and wintery months, it’s recommended that you take a supplement.
8. Vitamin B5 (Pantothenic Acid)
Vitamin B5 is another healthy B vitamin we need to stay at our best.
It is essential for maintaining good health and is known for its role in maintaining healthy skin, contributing to normal mental performance and a reducing tiredness and fatigue.
You can find it in lots of natural foods like eggs, meat, lentils, broccoli, cabbage dairy, nuts, beans, cabbage, and more.
Along with helping to maintain normal hair and nails, zinc also helps keep skin healthy.
Increase your intake of zinc by eating meat, shellfish, dairy products and wheat germ.
Iodine is an essential mineral that helps our thyroid to make thyroid hormones, which in turn help to control growth, support a healthy metabolism and repair damaged cells.
Dry, flaky skin may affect those with an iodine deficiency. One study found that up to 77% of people with low thyroid hormone levels may experience flaky and dry skin.
This is thought to be because thyroid hormones help your skin cells to regenerate. If your skin doesn’t regenerate as often as it should, it can result in dry, flaky skin.
This trace element is found naturally in seawater, rocks and some types of soil. If dining on a plate of soil doesn’t appeal to you, go for Iodine-rich foods like fish, shellfish and kelp. However, if you are vegan or vegetarian, you may wish to take a supplement.
- There are many vitamins and minerals that can help your skin stay healthy
- Each plays a different function in skin health, so you need to make sure you’re getting them all one way or another